It’s that time of year. The gym is more crowded than usual, and many people are on diets. However, by the end of the month, this health craze usually fades. Why? People often set unrealistic goals, making exercise feel like punishment and food a reward. So, before you get a gym membership or start an extremely restrictive diet, take a minute to read this article.
You might be wondering about my credentials. I am not a doctor, dietitian, or nutritionist. However, I’ve had at least six friends and one sibling with anorexia. I’ve even lost a close friend to an eating disorder. So no, I don’t have a PhD, but I do know diet culture. Therefore, I feel it is my duty to protect others from falling into this societal trap.
Why Dieting is Not the Way to Lose Weight
There is nothing wrong with wanting to lose weight, but consider how you frame it. Do you want to lose weight or fat? Weight is just a number. Two people might weigh the same, but one could have less fat and more muscle, while the other has more fat and less muscle. Losing weight might sometimes mean losing muscle rather than fat, which most people don’t want.
Some people on the internet might tell you to eat the same meal every day. Personally, that sounds awful. Why are we forcing ourselves to hate food? Food is delicious. Let’s enjoy it. Moreover, you stick to the same meals until you lose weight, then return to your usual eating habits. What’s the point? All that time eating the same foods could have been spent growing your palate and learning to enjoy different foods.
Don’t fall for the calorie trap, either. Calories are a unit of energy. If you start a low-calorie diet, you will feel tired. Focus on a food’s nutritional value rather than its calorie count.
So, what’s the best way to “diet”?
Instead of going on a fad diet, change your eating habits. Don’t cut out bread or that little sweet treat after dinner. Just add more vegetables and protein. You should aim for about 20g of protein at each meal (3 eggs, half a chicken breast, or 100g of chickpeas). Protein will make you feel fuller and encourage muscle growth.
Consider this list when picking foods to eat.
- Proteins: eggs, chicken, chickpeas, cottage cheese, Greek yogurt, tofu, lentils, and fish
- Fiber: whole grains (oats, rice, etc.), legumes, fruits, almonds, peas, and avocados
- Healthy fats: salmon, sardines, avocados, nuts, seeds, eggs, dairy, tofu, and olives
- Vitamins: vegetables (peppers, spinach, kale, broccoli, carrots) and fruits (tomatoes and bananas)
On days when you’re craving something less healthy, it’s okay to indulge in moderation. Before giving in to a craving, try eating something more filling first. If, after that, you’re still hungry for a treat, go for it. However, you might find that your craving fades if you eat something more nutritious first.
To those reading, I believe in you. Don’t fall for the diet trap. You can get the body and diet you want without dieting. It might take time, but you can do it.
Featured image via Vanessa Loring on Pexels
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